Low calorie burgers and chicken
The lightest mains at Burger King are the small ones. Burgers: the Hamburger (260 calories, $2.89), the Cheeseburger (300) and the Whopper Jr. (340). Chicken: 4 pc. Chicken Fries (110 calories) and the Honey Mustard Royal Crispy Wrap (290). A full-size Whopper has 710 calories, so the Jr. saves 370 calories with the same toppings.
Where the calories hide
Three things add most of the calories in a Burger King order: mayonnaise on the Whopper and chicken sandwiches, the side, and the drink. Medium fries add 370 calories, onion rings 290, a medium Coca-Cola 270 and a shake 560 calories or more. Swap the drink for Diet Coke or unsweetened tea and order the sandwich without mayo, and the same meal can drop by several hundred calories.
Count your own order: Burger King calorie calculator.
Low Calorie items with prices
| Menu item | Typical price | Price range | Calories |
|---|---|---|---|
| Mott's Applesauce | $2.09 | $1.79 – $3.19 | 50 |
| 4 Pc. Chicken Fries | $2.79 | $2.39 – $6.49 | 110 |
| 4 Pc. Cheesy Bacon Tots | $2.69 | $2.39 – $3.99 | 130 |
| Chocolate Chip Cookie | $1.15 | $0.79 – $2.59 | 160 |
| 4 Pc. Jalapeño Cheddar Bites | $2.34 | $1.79 – $3.99 | 170 |
| Soft Serve Cup | $2.09 | $1.19 – $4.19 | 180 |
| 4 Pc. Chicken Nuggets | $2.49 | $2.39 – $3.99 | 210 |
| 8 Pc. Chicken Fries | $5.49 | $4.59 – $8.99 | 220 |
| 4 Pc. Mozzarella Fries | $2.69 | $2.00 – $3.99 | 220 |
| HERSHEY'S Sundae | $2.59 | $1.59 – $5.19 | 230 |
| Hamburger | $2.89 | $1.91 – $4.69 | 260 |
| Cinnamon Apple Pie | $2.49 | $2.15 – $4.99 | 270 |
| Honey Mustard Royal Crispy Wrap | $3.89 | $3.59 – $4.79 | 290 |
| Onion Rings (medium) | $4.59 | $3.49 – $5.59 | 290 |
| Cheeseburger | $3.49 | $2.27 – $5.19 | 300 |
| Royal Crispy Wrap | $3.89 | $3.59 – $4.79 | 310 |
| OREO Sundae | $3.29 | $2.89 – $5.19 | 310 |
| HERSHEY'S Sundae Pie | $3.49 | $1.99 – $4.89 | 310 |
| Egg & Cheese Croissan'wich | $4.49 | $3.29 – $5.99 | 310 |
| Game Day Chicken Fries (8 pc.) | $6.04 | $5.19 – $9.39 | 330 |
| Whopper Jr. | $4.89 | $3.59 – $8.59 | 340 |
| Rodeo Burger | $3.39 | $2.39 – $5.19 | 340 |
| 12 Pc. Chicken Fries | $7.24 | $5.99 – $12.59 | 340 |
| 3 Pc. French Toast Sticks | $2.81 | $1.79 – $3.89 | 340 |
| Bacon Cheeseburger | $4.19 | $3.11 – $6.49 | 350 |
| Have-sies (medium) | $4.49 | $3.49 – $5.59 | 350 |
| Ham, Egg & Cheese Croissan'wich | $5.74 | $4.69 – $7.59 | 350 |
| Bacon, Egg & Cheese Croissan'wich | $5.74 | $4.69 – $7.59 | 360 |
| French Fries (medium) | $4.59 | $3.49 – $5.59 | 370 |
| Rodeo Cheeseburger | $3.99 | $2.51 – $5.79 | 380 |
| Egg & Cheese Biscuit | $4.44 | $3.19 – $5.99 | 380 |
| BBQ Bacon Whopper Jr. | $5.69 | $4.19 – $12.99 | 390 |
| Spicy Royal Crispy Wrap | $3.89 | $3.59 – $4.99 | 390 |
| Double Cheeseburger | $4.89 | $3.23 – $6.89 | 400 |
| Pancake Platter | $4.29 | $2.79 – $6.49 | 400 |
Nutrition
| Item | Calories | Protein | Fat | Carbs | Sodium |
|---|---|---|---|---|---|
| Mott's Applesauce | 50 | 0 g | 0 g | 13 g | 0 mg |
| 4 Pc. Chicken Fries | 110 | 7 g | 6 g | 8 g | 330 mg |
| 4 Pc. Cheesy Bacon Tots | 130 | 4 g | 5 g | 16 g | 500 mg |
| Chocolate Chip Cookie | 160 | 2 g | 8 g | 23 g | 110 mg |
| 4 Pc. Jalapeño Cheddar Bites | 170 | 5 g | 9 g | 18 g | 450 mg |
| Soft Serve Cup | 180 | 4 g | 5 g | 28 g | 150 mg |
| 4 Pc. Chicken Nuggets | 210 | 11 g | 13 g | 12 g | 360 mg |
| 8 Pc. Chicken Fries | 220 | 13 g | 12 g | 16 g | 680 mg |
| 4 Pc. Mozzarella Fries | 220 | 10 g | 12 g | 24 g | 790 mg |
| HERSHEY'S Sundae | 230 | 5 g | 6 g | 38 g | 170 mg |
| Hamburger | 260 | 14 g | 10 g | 29 g | 600 mg |
| Cinnamon Apple Pie | 270 | 4 g | 12 g | 36 g | 280 mg |
| Honey Mustard Royal Crispy Wrap | 290 | 15 g | 14 g | 30 g | 790 mg |
| Onion Rings (medium) | 290 | 4 g | 13 g | 39 g | 530 mg |
| Cheeseburger | 300 | 16 g | 14 g | 30 g | 810 mg |
| Royal Crispy Wrap | 310 | 15 g | 17 g | 28 g | 790 mg |
| OREO Sundae | 310 | 6 g | 9 g | 51 g | 230 mg |
| HERSHEY'S Sundae Pie | 310 | 3 g | 18 g | 32 g | 230 mg |
| Egg & Cheese Croissan'wich | 310 | 12 g | 17 g | 28 g | 640 mg |
| Game Day Chicken Fries (8 pc.) | 330 | 15 g | 21 g | 23 g | 1470 mg |
| Whopper Jr. | 340 | 15 g | 19 g | 30 g | 630 mg |
| Rodeo Burger | 340 | 15 g | 13 g | 40 g | 520 mg |
| 12 Pc. Chicken Fries | 340 | 20 g | 18 g | 25 g | 1030 mg |
| 3 Pc. French Toast Sticks | 340 | 4 g | 13 g | 52 g | 210 mg |
| Bacon Cheeseburger | 350 | 19 g | 17 g | 30 g | 980 mg |
Meals under 600 calories
A light main with a low-calorie side, sorted by protein so you still feel full. Add water, a zero-sugar drink, tea or black coffee.
| Meal | Calories | Protein | Price |
|---|---|---|---|
| Double Cheeseburger + Mott's Applesauce | 450 | 24 g | $6.98 |
| Bacon Cheeseburger + Mott's Applesauce | 400 | 19 g | $6.28 |
| BBQ Bacon Whopper Jr. + Mott's Applesauce | 440 | 19 g | $7.78 |
| Ham, Egg & Cheese Croissan'wich + Mott's Applesauce | 400 | 18 g | $7.83 |
| Rodeo Cheeseburger + Mott's Applesauce | 430 | 17 g | $6.08 |
| Cheeseburger + Mott's Applesauce | 350 | 16 g | $5.58 |
| Honey Mustard Royal Crispy Wrap + Mott's Applesauce | 340 | 15 g | $5.98 |
| Royal Crispy Wrap + Mott's Applesauce | 360 | 15 g | $5.98 |
Easy swaps that save calories
| Swap | You save |
|---|---|
| French Fries (large) → French Fries (medium) | −70 calories |
Filter the whole menu
Need to avoid specific allergens or combine conditions (for example vegan and under 500 calories)? Use the interactive allergen & diet filter. Other guides: High Protein · Gluten-Free.
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Frequently asked questions
What is the lowest calorie burger at Burger King?
The Hamburger at 260 calories, then the Cheeseburger (300) and the Whopper Jr. (340).
What is the lowest calorie chicken at Burger King?
4 pc. Chicken Fries (110 calories) and 8 pc. (220). Among sandwiches and wraps the Honey Mustard Royal Crispy Wrap has 290 calories.
How many low calorie items does Burger King have?
35 food items have 400 calories or less in Burger King's US nutrition data, from desserts and sides to small burgers.
Are onion rings lower in calories than fries?
Yes: 290 calories in a medium onion rings against 370 in medium fries.
What is the lowest calorie drink at Burger King?
Diet Coke, Coca-Cola Zero Sugar, unsweetened iced tea, black coffee and water have no or almost no calories. A medium Coca-Cola has 270.
How many calories are in a Whopper Jr. Meal?
About 980 calories with medium fries and a medium Coca-Cola, or 710 with a zero-calorie drink.
Where do these figures come from?
Calories from Burger King's published US nutrition data for the standard recipe; prices are median delivery-menu prices from 74 US restaurants (October 16, 2026).